Support Your Pigeon with a Bolster

In this video I am going to show you how to do sleeping pigeon. Then I will demonstrate how to use a block to support your head or (my favourite!) a bolster to support your torso. This makes it a really restorative yoga pose and allows you to hold the pose a little longer than usual.

A few things to remember:

Respect your knee – if you feel any strain on the knee joint of the front leg, come out of the pose. An alternative is Figure 4 Pose on your back.

Keep length in your spine as you fold forward.

Bring your foot in toward your midline for less intensity. Bring it out (more parallel to the top of your mat) to intensify the stretch.

Pigeon can be intense. Focus on your breath. Allow the opening to occur, don’t force it.

If you are doing the supported version on a bolster, try holding the pose longer – 3 minutes on each side. This will provide a lovely, deep release.

Come out slowly and mindfully. Allow yourself a moment to feel the effects before continuing.